Jim Wendler’s 5/3/1 strength training program is extremely popular for two good reasons: it’s simple and it works. 5/3/1 for Beginners. Original article by Jim Wendler here. This page is intended to serve as a companion to this article, not a complete. In today’s program review, we’re going to be tackling Jim Wendler’s iconic 5/3/1 system. Now, before I begin, it is extremely important to note that 5/3/1 is not a.

Author: Vudole Mukazahn
Country: Denmark
Language: English (Spanish)
Genre: Music
Published (Last): 26 March 2007
Pages: 442
PDF File Size: 8.23 Mb
ePub File Size: 3.28 Mb
ISBN: 287-7-89287-485-9
Downloads: 84657
Price: Free* [*Free Regsitration Required]
Uploader: Vozahn

Training one body part per day is outdated, and full-body workouts don’t always cut it. Again, this allows the lifter to autoregulate their heaviest training loads of the day.

You don’t have to go beyond the prescribed reps if you don’t feel like it, but there are real benefits to doing so. Here’s how to trim it down to get better, faster gains in as wender as 30 minutes. Most commonly, rest times are kept between 1. This allows wndler more volume at heavier weights and thus makes the program more specific to powerlifting.

Every time, without fail, when I asked someone what their one-rep max was, I’d get this: It turns out it makes them stronger.

As such, he wanted to come up with a program that took a more holistic approach to strength; he wanted to incorporate conditioning and mobility into his overall plan of attack.

I wish I could work on this site full time. This comes from a fundamental misunderstanding of the distinction between training and testingand sometimes a focus on single days of training instead of the long term.


beginners – Fitness

Hopefully this article helped shine light on some of the fundamental differences that come along with each program. As Jim Wendler says in the article, though, don’t run yourself into the ground. Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse wenvler, and a personal trainer the three years before that, and most recently he was the content writer at The Vitamin Shoppe’s jjm office.

Five great exercises to hammer your quads. At some point as you’re running this program, you may reach a point where you are unable to complete the sets and reps for your main lifts, either at all or with clean, fast reps. Second, a special feature for coaches wehdler training buddies: It looks like you find this site valuable and use the calculator regularly.

Here’s what all that means and how it relates to building scary strength. Enter your current maximum lift numbers in the form below.

Program Comparison: Jim Wendler’s 5/3/1 Vs. StrongLifts 5 x 5 Vs. Starting Strength – BarBend

The number of sets you use to accomplish this is not important. This allows for a steady linear progression, while the deload also helps with premature burnout. Progress posts wencler be detailed and useful 5.

I hope these changes to the calculator encourage more people to try it for a few cycles. After the completion of four weeks, the lifter will then progress their bench and overhead press 1-RM calculations by 5 pounds, along with their squat and deadlift by 10 lbs.


I received a thank-you from a guy who went from for 1 rep on the bench to for My favorites are strength-training staples like chin-ups, dips, lunges, and back extensions.

Why people get so bent out of shape about taking two steps back if it means they’ll be taking 10 steps forward is beyond me. Need New Workout Gear? Yes, that last set is the one that puts hair on your chest, but the system doesn’t work without the sets that precede it.

A good way to gauge this is that when the bar speed slows significantly compared to your previous reps, that should be your last rep. I want to be able to do a bunch of different activities and jiim kick ass in the weight room. March 22, Added a 0.

Each workout is centered around one core lift — the parallel squat, bench press, deadlift, and standing shoulder press. Time to start thinking about your beach body! There are several ways to organize your training week, but one split is superior for the vast majority of lifters.


They should complement weendler training, not detract from it. Some people look for the magic combination of assistance exercises, and completely under-rate the key lift.

There are four distinct microcylces: